CrossFit Mettle and Honor – TEENS CROSSFIT (12-17)

Warm-Up

Warm-Up (No Measure)

EMOM x 9 MINUTES (:40 WORK // :20 REST)

MIN 1 – Bike (Arms Only)

MIN 2 – Push-Up to PIke

MIN 3 – Plate Hops

MIN 4 – Bike (Legs Only)

MIN 5 – Empty BB Strict Press

MIN 6 – Single Unders

MIN 7 – Bike (Arms and Legs)

MIN 8 – Empty BB Push Press

MIN 9 – Tall Jump Single Unders or Double Under Attempts

Strength

Push Press (5×4 @ 80-85%*)

*Base percentages off 2-Rep Heavy.

(Score is Weight)

Week 7 of 11

Workout

Metcon (AMRAP – Reps)

AMRAP x 3 MINUTES

Max Cal Bike

-Rest 1:00-

AMRAP x 3 MINUTES

10/8 Cal Bike

12 Push Press (95/65)|(65/45)

-Rest 1:00-

AMRAP x 3 MINUTES

10/8 Cal Bike

12 Push Press

36 Double Unders

-Rest 1:00-

AMRAP x 3 MINUTES

Max Cal Bike

(Score is Total Reps)

KG BB: (42.5/30)|(30/20)